Old Dog Learning New Tricks

[BillBrownley]

Bench:

2x5x45, 5x95, 3x135, 2x170, 5x3x195, 8x135

Press:

2x5x45, 5x65, 4x4x80 (These will be shockingly difficult after the bench)

Tricep Extension:

3x8x65

As RXed—short warm-up—5 minutes airdyne, bar hangs.

Bench was smooth and easy—press was actually pretty good. Not as hard as I thought. I used a “chest up” cue that seemed to help—but good bar speed.

Triceps required some rest—I think bench and press took a lot of energy.

[Oldster]

Sounds like you are making some really good progress here, Bill! If your triceps are getting tired, you are doing something right.

[BillBrownley]

Thanks Oldster!

Last of 3

As RXed.

2x5x45, 5x95, 3x135, 2x185, 2x5x205

2x5x135, 5x225, 3x275, 2x315, 2x5x365

Barbell Row

3x135, 3x8x195

Curls

2x45, 2x55, 3x15x70

Squats—no issue worked o getting under the bar to a low bar position.


Deads were heavy and difficult—but not to where I could not have done more.

BR’s were probably close to my limit with good form. But the bar did not slow down. From the point where I began these, when I could notice 135 on the bar, I now have to careful with 135 not to whack my ribcage too hard.

Curls—Hmm. These were hard. Could not get 15 in one set—so I did 11, 12, 9, 8, 5, which gave me 45. Essentially, I did as many as I could without poor form each set. I might have slacked a little on the last set.

I guess my Guns need work.

[BillBrownley]

Day 1: (Tuesday?)

Squat:

2x5x45, 5x95, 30x135, 2x185, 2x225, 1x255, 6x1x275

RDL:

3x6x205

All easy.

[BillBrownley]

Squat: 2x5x45, 5x95, 3x135, 2x185, 2x5x215

Deadlift:

2x5x135, 5x225, 3x275, 1x315, 1x365, 1x385, 4x1x405

Barbell Row

3x135, 3x6x185

Curls

2x45, 2x55, 3x10x65

Everything went very well. No problems at all really. I was lucky enough to be able to lift with my son today. When I complained that the 405 was heavy—he said “no crying in the weight room. That weight never even slowed down once you started—and you are recovering really quickly.”

Hmm, I have heard those words somewhere before.

Happy with the deads—oddly the curls were easy today, as were the rows.

[BillBrownley]

Warm up—bar hangs, GD situps, db push ups, rope skips, 3 rounds, 20 seconds, 10, 6, 50.

Squat:

2x5x45, 5x135, 3x185, 2x225, 2x275, 4x1x295, 6x225

RDL:

3x6x205

All as RXed. Phone being repaired.
No video—however John watched—said I was significantly below parallel and lower than he had seen me go before. Frankly—the weight moved smooth and fast. No issues. RDLs were easy.

Interesting. It was a crappy day otherwise. Maybe being pissed off made the lifting better.

My college team won the Cherry Blossom rugby tournament this past weekend. It’s a big deal. But a very tiring weekend.

[BillBrownley]

Bench:

2x5x45, 5x95, 3x135, 2x185, 2x205, 1x225,5x185

Press:

2x5x45, 3x75, 3x3x95

Tricep Extension:

3x8x65

Plus warm up—skipping, bar hangs, GHD situps.

All was done as rxed—all went fast and smooth. Felt good to put on two plates on the bench again (on each side).

Triceps were hard.

Even press went well.

[BillBrownley]

Squat:

2x5x45, 5x95, 3x135, 2x185, 2x5x205

Deadlift:

2x5x135, 3x225, 2x315, 2x385, 1x405, 2x1x415, 5x315

Barbell Row

3x135, 2x185, 2x5x205

Curls

2x45, 2x55, 3x12x75
All as RXed.

Second deadlift seemed a little slow to me—but the bar never stopped.

Last set of curls was hard.

Rows were no problem—but effort.

[BillBrownley]

Day 1:

Squat:

2x5x45, 5x135, 3x185, 2x225, 2x275, 2x305,4x275,6-8x225

RDL:

3x6x225

All as Rxed, felt really strong, did 8 of 225.

Thanks, Bill

[BillBrownley]

Bench:

2x5x45, 5x95, 3x135, 2x185, 1x205, 4x2x225,5x205

Press:

2x5x45, 3x75, 2x95, 3x4x105

Tricep Extension:

3x8x65

OK, a bad day at black rock. On the 225s, 1 fail on 2, 1 fail on 2, 1, fail on 2, fail on 1. I never got 2. On 5x205—failed after 2.

Press—3x2x105 was all I could manage.

Triceps, failed at 6, failed at 7, failed at 6.

I felt OK—I just could not seem to move the weight. And—I got better sleep last night than I have in a bit due to work/kids/etc.

The only good thing from this—I failed because I was not strong enough—not because of shoulder pain. So—that’s good. I can fight through strength gains.

Thanks, Bill